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Legs ~ Part of a 3 Day Split

This hypertrophy based workout is part of my “Week Long 3 Day Split” Plan. I figured you may like 1 or 2 of my workouts and wanted to incorporate them into your own - no problem! ✅ Warm up for 5mins before ✅ Cool down for 5 mins after along w/ static stretches ✅ Choose your own weights (75% 1RM)

  • 50 minutes
  • Intermediate
  • Hamstrings · Calves · Quadriceps · Hip Abductors · Glutes

Interests

Bodybuilding Build muscle

Anatomy

Equipment

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Leg Extension Machine

Leg Curl Machine

Barbell

Calf Press Machine

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Exercises

Leg Extension Machine
Beginner
Quadriceps
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
Leg Curl Machine (Lying)
Beginner
Hamstrings
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
Freestanding Barbell Back Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
Barbell Romanian Deadlift (RDL)
Intermediate
Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
Calf Press Machine
Beginner
Calves
Set Reps Weight (kg)
1 10 -
Rest - 01:30
Calf Press Machine (Toes In)
Beginner
Calves
Set Reps Weight (kg)
1 10 -
Rest - 01:30
Calf Press Machine (Toes Out)
Beginner
Calves
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Superset 1 of 3

Complete both exercises one after the other with no rest in between.

Barbell Forward Lunge
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Barbell Side Lunge (Alternating)
Beginner
Quadriceps | Hamstrings | Glutes | Hip Adductors
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Superset 2 of 3

Barbell Forward Lunge
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Barbell Side Lunge (Alternating)
Beginner
Quadriceps | Hamstrings | Glutes | Hip Adductors
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Superset 3 of 3

Barbell Forward Lunge
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Barbell Side Lunge (Alternating)
Beginner
Quadriceps | Hamstrings | Glutes | Hip Adductors
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Created by

John Heaton
Personal trainer

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